Happy Father’s Day – No Open Gym
June 20, 2015
Shoulder Skill Work and 12 Minute AMRAP
June 22, 2015

CrossFit Rome – CrossFit

Romanian Deadlift

Fitness and Performance:

Four sets of:

– Romanian Deadlift x 6 reps @ 4011

Rest 30 seconds

– Supine Hamstring Curls with Medicine Ball x 20 reps

Rest 30 seconds

– Nose-to-Wall Handstand Hold x 60 seconds

Rest 30 seconds

– Side Plank x 30-45 Sec. each side

Rest 30 seconds

Metcon (AMRAP – Rounds and Reps)

Fitness and Performance:

Complete as many rounds and reps as possible in 8 minutes of:

– 12 Russian Kettlebell Swings (53/35)

– 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (53/35)

Rx+ 70/53 lbs

2k Row (Time)

Max Effort 2k Row
Extra Credit